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Why Choose A Milk Alternative? Milk contains a sugar called lactose, and an enzyme called lactase is necessary to break down the lactose so that proper digestion occurs. Some people may not have enough lactose in their stomach and find difficulties in digesting the lactose-containing products. This condition is termed as lactose intolerance. And some children are allergic to milk protein. Also, people with Irritable bowel syndrome find difficulties in tolerating lactose. This is because lactose is a FODMAP. What Are FODMAP? FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols”. These are short-chain carbohydrates that are resistant to digestion. Some people are sensitive to FODMAPs and find difficulties in digesting this FODMAPs. So a low FODMAP diet may help improve the symptoms and can provide a better quality of life for people facing digestive disorders like irritable bowel syndrome. As milk contains lactose, here we are discussing alternatives to milk that are considered low FODMAP. What Are Milk Alternatives That Are Low FODMAP? Thereis a diversified range of milk-based food products available from plant sources, coconut, and almond. Plant-based milk products are considered good low FODMAP alternatives. When you opt for plant-based milk products, be sure that the product is calcium-fortified. Calcium-fortified products can provide you one serve of calcium in 250 ml of plant-based milk. List of Milk That Are On Low FODMAP Here is a list of milk that is identified to be low FODMAP. Lactose-free milk Soy milk from Soy protein Almond Milk Macadamia milk Hemp milk Rice milk Coconut milk Quinoa Milk 1. Lactose-Free Milk This milk is best nutritionally when you are on a low FODMAP diet. Lactose-free milk has an enzyme called lactase added to it and tastes a little sweeter than cow’s milk.This enzyme is responsible for breaking the lactose sugar into glucose and galactose so that our body can digest it easily. This does not result in any discomfort and intestinal symptoms. Lactose-free milk is safe for consumption in large serving sizes (250 ml equivalent to 1 cup). If you still face issues with lactose-free milk, you might have intolerance to dairy products, and a dietician can help you solve it. 2. Soy Milk from Soy Protein Soymilk, Credits: pixabay The soy milk made from soy protein is a low FODMAP. Soy milk contains equivalent amounts of protein and calcium when compared to lactose-free milk. The whole soymilk is considered to be high FODMAP and please check the ingredients when you buy that soy milk is made from just soy protein. 3. Almond Milk Almond milk, Credits: pixabay This milk is made by soaking, grinding, and straining raw almonds. Almond milk is considered low FODMAP because almonds make up 2% of the milk and it is safe to consume 250ml of this milk. Almond milk contains vitamins D and E, and calcium. When you opt for almond milk, be sure that it is free from chicory root and inulin. 4. Macadamia Milk Macadamia nuts are low FODMAP and the milk that is made is also low FODMAP. The nuts are soaked, ground, and strained to yield the milk. It has a smooth and nutty taste. 5. Hemp Milk Hemp milk is prepared by soaking and grinding hemp seeds in water and has a nutty and creamy taste. Hemp milk contains omega-3 fatty acids, plant-based proteins, vitamins, and minerals. 6. Rice Milk Rice milk is made using enzymes that help break down the rice starch. In some instances, these enzymes may fail to completely break down the starch and small oligosaccharides may be left behind. Some types of starch derived oligosaccharides are digestible. Rice milk is low in protein but fortified with calcium, Vitamin A and D, and B12. People who are allergic to nuts and soy may like rice milk. 7. Coconut Milk Coconut milk, Credits: pixabay Coconut milk is considered low FODMAP when served at 125 ml. It is better to avoid coconut milk that contains inulin. Some commercial coconut milk contains guar gum which has a laxative effect. As coconut milk is easy to make at home, you need not worry about other added ingredients. 8. Quinoa Milk Quinoa milk made with and without chia is a low FODMAP milk alternative. The following are the high FODMAP milk varieties that need to be avoided by people with digestive issues. Goat milk Oat milk Soy milk made from whole soybeans Standard cow’s milk.

Preterm labor or premature labor is when your body gets ready for the birth of your baby too early than the expected due date. Learn the causes of preterm labor and know how it can be managed. What Is Preterm Labor? Preterm labor is defined as regular contractions of the uterus that results in changes in the cervix before 37 weeks of pregnancy. Preterm labor can result in premature birth. Premature birth can happen after week 20 and before 37 weeks of pregnancy. Premature babies may not be fully developed and may face complications including physical and learning disabilities. The incidence of preterm labor is between 5% and 10% in developed nations. It is estimated by the World Health Organization that approximately 15 million babies are born preterm every year. Based on the gestational age, preterm birth is categorized into. Extremely preterm (less than 28 weeks) Very preterm (28 to 32 weeks) Moderate to late preterm (32 to 37 weeks). The lower the gestational age, the higher is the risk of morbidity and mortality. Who Is At Risk Of Preterm Labor? Overweight woman, Credits: pixabay Some of the risk factors of preterm labor are listed below. Smoking and use of illicit drugs Maternal age less than 20 or more than 35 Overweight or underweight before pregnancy Any family history or personal history of preterm delivery Multiple pregnancies (twins, triplets) Shortened cervix Abnormally shaped uterus Placenta is an abnormal position Infection Chronic health conditions like high blood pressure, diabetes, and autoimmune diseases Polyhydramnios- amniotic fluid too high Vaginal bleeding during pregnancy If the pregnancy interval is less than 12 months or more than 59 months Stress Problems with fetal growth and chances of birth defects Signs and Symptoms of Preterm Labor The following are the signs and symptoms of preterm labor. Frequent Contractions Constant low backache A feeling of pelvic or lower abdominal pressure Mild abdominal cramps or menstrual-like cramps Vaginal spotting or light bleeding Premature rupture of membranes Changes in type and amount of vaginal discharge (Blood, mucus or watery fluid) Increased pressure in the vagina or pelvis Seek immediate medical attention if you have the symptoms of preterm labor. Management of Preterm Labor The management of preterm labor involves identifying women who are at risk of undergoing preterm labor. Definite scoring and clinical tools are limited. Investigations such as fetal fibronectin or cervical ultrasound can be used to identify women at high risk. Positive swab for vaginal fetal fibronectin taken in the late second or early third trimester increases the likelihood of preterm delivery. Cervical length measurement can help identify women who are at risk of preterm labor. Treatment of Preterm Labor The treatment of preterm labor is as follows Corticosteroids Medicines, Credits: pixabay Your doctor may recommend corticosteroids to help promote the maturity of your baby’s lungs, brain, and digestive organs.  Corticosteroids are often recommended if you are likely to deliver a baby in the next seven days and if your pregnancy is between 23 and 34 weeks. Magnesium Sulfate If you are less than 32 weeks pregnant and if you have the chance of delivery in the next 24 hours, magnesium sulfate can be used to lower the risk of cerebral palsy. Tocolytics Tocolytics help to slow down the contractions. It may be used to delay preterm labor for upto 48 hours. Cervical Cerclage If short cervix (less than 25mm) can be the cause of your preterm labor, a surgical procedure called cervical cerclage will be performed. In this procedure, the cervix is stitched closed with strong sutures and the sutures are removed after 36 completed weeks of pregnancy. Complications of Preterm Labor Premature baby, Credits: pixabay Preterm labor results in preterm birth. The ambiance of a mother’s womb cannot be mimicked by any specialized intensive care units. Premature babies grow slower than full-term babies. Babies born before 25 weeks have higher chances of health issues like autism, intellectual disabilities, cerebral palsy, lung problems, and vision and hearing problems.  They require specialized care in neonatal intensive care units. Preventing Preterm Labor Healthy diet, Credits: pixabay Preterm labor cannot be prevented. But having good prenatal care and following some lifestyle modifications can help prevent preterm labor. Have good prenatal care. Learn the symptoms of preterm labor and if you suspect you have any symptoms, seek immediate medical advice. Have a healthy diet. Quit smoking and never use illicit drugs. Always have planned pregnancies. You can discuss with your healthcare provider about pregnancy spacing. If you have high blood pressure and diabetes, keep them under control. If you plan to conceive through assisted reproductive technology, do know how many embryos are inserted as multiple embryos increase the chance of preterm labor.

What Is Sleep Apnea? Sleep apnea is a common disorder in which a person experience disrupted breathing during their sleep. Obstructive sleep apnea (OSA) is a common form of sleep apnea and here disrupted breathing happens because of a narrow or blocked airway. It is like breathing through a straw. Excess weight gain is a risk factor for sleep apnea, and excess body weight can worsen the symptoms and cause harmful health effects. Again insufficient sleep can lead to weight gain, making it a vicious cycle. One positive thing to consider is weight loss can improve sleep apnea. Learn how to lose weight so that you can sleep better. How Excess Weight Is Linked To Sleep Apnea? Excess weight in the abdomen, Credits: pixabay Excess body weight can cause sleep apnea. Excess weight creates fat deposits in a person’s neck called pharyngeal fat. This pharyngeal fat tends to block a person’s upper airway during sleep when the airway is relaxed. That is why you notice snoring as a common symptom of sleep apnea. Also, the increased abdominal girth from excess fat can compress a person’s chest wall, leading to a decrease in lung volume. This diminishes the airflow, making the upper respiratory tract more likely to collapse during sleep.  The risk of apnea increases due to increased body mass index. It is estimated that a 10% weight gain is linked to a six-fold increase in OSA risk. The other less common causes of sleep apnea include enlarged tonsils, large neck or narrow throat, endocrine disorders like diabetes and thyroid disease, acid reflux, lung diseases, and heart problems. 60-90% of adults with OSA tend to be overweight. Sleep Apnea Causing Weight Gain? There is a reciprocal relationship between disturbed sleep and sleep apnea. Excess body weight is a risk factor for sleep apnea, and sleep deprivation is associated with weight gain as well. Sleep deprivation causes a decrease in leptin production and an increase in ghrelin levels. This dysregulation causes increase cravings for calorie-dense foods.  Insufficient sleep leads to overeating and obesity. Interestingly people with sleep apnea are more susceptible to weight gain than others with similar BMI and without OSA. How Weight Loss Can Help Cure Sleep Apnea? Treatment of sleep apnea requires lifestyle and behavioral modifications. One should work towards a healthy body weight. Weight loss can reduce fatty deposits in the neck and tongue. Weight loss can also reduce abdominal fat, which helps increase lung volume and improving airway traction, thereby making the airways less likely to collapse during sleep. Weight loss can also decrease snoring. Losing weight can also reduce daytime sleepiness. There can be an overall improvement in cardiovascular health and a better quality of life can be achieved. How Much Weight Loss Is Recommended? A weight loss of 10-15% can reduce the severity of OSA by 50% in moderately obese patients. Weight loss can have significant improvements in OSA but does not lead to a complete cure, and additional treatments may be required. The following are the weight loss methods recommended for sleep apnea. The first line of treatment for weight loss includes are diet and exercise interventions. If people fail to lose weight, pharmacological and surgical interventions are necessary. Dietary changes Increased physical activity Behavioral changes Medications Surgery CPAP Dietary Changes Consume lots of fruits and vegetables. Cut calories and processed foods. You can also consider involving in a structured weight loss program. Increased Physical Activity A man swimming, Credits: pixabay Low-impact exercises like walking, biking, and swimming can be helpful. Low aerobic exercises and yoga may also work. Behavioral Changes Practice the habit of “mindful eating”. Make sure that your mood and stress levels are not determining your food intake. Medications In some cases, weight loss supplements and medications may be prescribed. Always have a proper medical consultation before using supplements as it can have negative effects on your body. Surgery Doctors performing surgery, Credits: pixabay In some cases, surgery may be required to reduce the capacity of the stomach. This restricts the amount of food consumption and can lead to weight loss. CPAP (Continuous Positive Airway pressure) CPAP is a mask or device that fits over the nose and mouth. It blows air into the airways to keep them open at night. However, some people may find it difficult to use this device. Remember that weight loss should happen in a structured and controlled manner with appropriate medical supervision. Take-Home Message Weight loss can help you sleep better, enhance metabolism, and improve your cardiovascular health.

Home foods are always great to taste. They are cooked properly, and made with love and care. Here are six exotic recipes that can taste better when cooked at home. Try it! Indian tandoori chicken Chana masala Chettinad fish fry Vegetable kofta curry Carrot halwa Tomato basil soup 1- Indian Tandoori Chicken This dish gets its name from the bell-shaped tandoor clay oven. This recipe has its origin from the Mughlai cuisine. This is the most popular chicken appetizer. You may find this dish to be a juicy, spicy, soft, and delicious grilled chicken with a unique smoky aroma. How to Make? Heat the oil in a small pan over medium heat, and thenadd the coriander, cumin, turmeric, cayenne, garam masala, and paprika, stirring often, until fragrant. Let it cool completely. Whisk the cooled spice-oil mixture into the yogurt and then mix in the lemon juice, garlic, salt, and ginger. Use the leg/thigh pieces of the chicken. Coat the chicken in the marinade, cover, and chill for at least an hour (preferably 6 hours). Prepare your grill so that one side is quite hot over direct heat, the other side cooler, not over direct heat. Use tongs to wipe the grill grates with a paper towel soaked in vegetable oil. Take the chicken out of the marinade and shake off the excess. You want the chicken coated, but not gloppy. Put the chicken pieces on the hot side of the grill and cover. Cook 2-3 minutes before checking. Turn the chicken so it is brownon all sides. Move chicken to the cool side of the grill.  Depending on the size of the chicken and the temperature of the grill, cook for 20 to 40 minutes. The chicken is done when its juices run clear. 2- Chana Masala Chana masala, Credits: pixabay This dish contains a good amount of protein and children love to have Chana masala. This dish goes well not only with chapatti, pooribut also with dosa. If you want the dish to have a perfect protein, you can use black chana instead of white chana dhal. This is gluten-free and is wonderfully spiced. How to Make? Soak chana overnight or for at least 5 hours. Put it in the cooker for 4-5 whistles. Meantime, prepare the gravy. Add an equal amount of onion and tomato. Add ginger-garlic paste to enhance the flavor. Sorte and grind it in a mixer. Heat the oil in a small pan over medium heat, and thenaddbay leaf, green cardamom, cloves, cinnamon, peppercorns, and cumin seeds. Add the onion-tomato mixture. Allow cooking for a few minutes. Then, add the boiled chana dal. Add crushed kasturimethi and chopped cilantro. Squeeze lemon at the end if you wish to have that flavor. 3- Fish Fry Fish fry, Credits: pixabay Chettinad fish is unique and is the most popular South Indian dish. This is a very spicy dish made using freshly ground masalas. How to Make? Wash the seer fish steaks and keep it aside. Dry roast the curry leaves in a pan, and add garlic and spice till you notice a nice aroma. Use a mortar and pestle, to grind the spices by adding a little oil. Then add tomato and tamarind along with water, spices, ginger-garlic paste, turmeric, chilli powder, and salt. Make it a thick paste. Smear every seer fish steak with this spicy paste on both sides. Be lavish while smearing the paste. Let it be thick to achieve the spicy Chettinad effect. Marinate these steaks for minimum of 20 minutes. For shallow frying, heat a nonstick pan. Place the fish steaks on the pan. You need to fry until the fish gets cooked and turn crisp. The fish will appear flaky. Garnish it with lime juice and lemon wedges. Serve hot. Serve with steamed rice. 4- Vegetable Kofta Curry Kofta, Credits: pixabay This is a delicious and exotic recipe and a little time taking one. You can plan this for a weekend dinner. This dish is a bit different from malaikofta. People who don’t like paneer like this vegetable kofta. How to Make? For making the kofta balls, you can use vegetables like carrot, capsicum, potatoes, cauliflower, and green peas. Boil all the vegetables, mash well, and add coriander leaves, salt, and chilli powder. Add a bit of cornflour, so that a perfect binding happens. Make kofta balls and deep fry. Always make these balls just before serving so that you can maintain the crispiness. To make the gravy, cut onion, and tomato, saute well. Add ginger, garlic, green chilies. Allow it to cool and grind in a mixie. Then take a pan, add oil, and add Indian spices. Add the grinded mixture and cook for 10 minutes. Add coriander leaves, crushed methi leaves, and fresh cream to balance the taste. Add the kofta balls during serving. 5- Carrot Halwa Have you tried this delicious sweet at home? Definitely, it tastes yummy and tastes better than made in a restaurant. How to Make? Peel and finely grate the carrots (6 numbers). Take a pan; add ghee, and saute the carrots well until the raw smell of the carrots goes on. Pour thick and fresh milk to the carrots until the carrots immerse well. Sim and let the carrots cook well (20-30 minutes). Add an equal amount of sugar (equal to carrots) and mix well. The consistency should change and the sugar and the carrot mixture should blend well. Finally garnish with roasted almonds, cashews, and raisins. Add ghee for flavor and taste. 6- Tomato Basil Soup Tomato soup, Credits: pixabay No one can forget a tasty soup in a restaurant. These appetizers are good to start before a heavy lunch or dinner. You can make a terrible soup at home as well. How to Make? Preheat oven to 400 degrees. Line a baking sheet with foil. Place tomatoes and onions on the baking sheet, then sprinkle with garlic powder and add salt and pepper to taste. Bake for 20-25 minutes, until it gets tender. In a blender, place roasted tomatoes and onions, and then add the fresh basil leaves. Blend until it becomes smooth. Transfer tomato mixture to a pot. Add rich cream and butter, and heat over medium heat until it turns warm. Serve warm. Add extra pepper powder if you wish.

People who wish to make healthy food choices will use bean flour. Learn how to make bean flour at home and a few recipes prepared using bean flour. Why Use Bean Flour? Pulses and legumes are preferred protein choices. Beans are highly nutritious food and vegetarians prefer to have with rice for a complete protein source. The use of beans can be expanded as bean flour and this bean flour can be used as an alternative to wheat flour. Bean flours are protein and fiber-rich and provide a bit of carbohydrate too. Here is a list of legume and bean flours commonly made. Fava Bean flour Garfava flour Garbanzo Bean (Chickpea) flour Mung Bean flour Pinto bean flour Pea flours Pea fiber Soy Flour (soy flour) Urad Flour Whole Bean flour White (Navy) bean flour As bean flours are gluten-free, people with gluten sensitivities can undoubtedly use this homemade bean flour. How to Make Bean Flour At Home? Beans, Credits: pixabay There are several ways to get bean flour. Making it at home is the most cost-effective method. Making bean flour at home is very simple and easy and it requires only a grinder or a good blender. Choose the beans you wish to make flour with. Garbanzo, lentil, mung, or navy beans are the common choices. Soak the beans for a while. Then, spread them on a baking sheet and dry it in the oven at 175F. The beans should be completely dry and cool before you process them in the grinder. The flour will heat up a bit when you put it in the grinder. Grind the beans for 30 seconds. Stop the grinder or blender and ensure all the beans turn to a fine powder. Cool it well before you pack it in an airtight container. Store it in the fridge to keep it fresh. Bonus tips: To make the grinding process easier, you can roast the beans for 20 minutes. Recipes Using Bean Flour Here are a few yummy recipes that can be prepared using homemade bean flour. Soup Thickener Pumpkin soup, Credits: pixabay Legume flours can be added to soups as thickeners and it can improve the taste and add nutritional value to your dish. Chickpea flour is a preferred choice for soups. And kidney beans go well with sauces as it is mild and can mix well with spices. Dips Black bean flour has a distinct and pleasant flavor that can mix well with veggies. This is a perfect choice for vegan dips. Green peas flour is used in guacamole to reduce the levels of fats and to enhance its flavor. Baking Dough, Credits: pixabay Baking cannot be completely done with bean flours as the dough turns out to be very hard. It can be added to the dough mix to increase the nutritional value. Soybeans and chickpeas are the best choices for 100% legume bread. Bean Flour for Babies Chickpeas can be prepared as pancakes, purees, and are an ideal protein source for babies. Chickpeas are an excellent source of plant-based protein, zinc, iron, fiber, and phosphorous. Chickpeas can be introduced to babies when they are eight months old. Here are an easy chickpea and vegetable puree recipe for babies. Ingredients Chickpeas (Kabulior Bengal)– 3 tbsp (soaked overnight) 1 small potato 1 small sliced tomato 1 tbsp of fresh Green peas Method Put chickpeas in a cooker and allow for 6 whistles. Cook the other vegetables in a pressure cooker for 2 whistles. Drain the excess water and mash everything well. Blend in a blender or mash manually. What Are The Benefits Of Homemade Bean Flour? Homemade bean flour offers you the following health benefits. They are rich in antioxidants and minerals like folate, iron, and potassium. Helps Manage Your Weight Bean flours are rich in fiber and help improve digestion and normalize your metabolism. The foods that are made with bean flour are loaded with carbohydrates, so you won’t feel hungry for a while. Manage Cholesterol Levels The fiber-rich flour helps reduce the levels of LDL cholesterol thereby helps to reduce the risk of coronary artery disease. Lowers Acidity Bean flour is alkaline, and consuming it helps lower the acidity that happens when consuming other foods. Take-Home Message Bean flours are easy to make at home and can be ideal choices as soup thickeners.

Most packaged foods need a nutrition label which helps customers identify the information they require so that they can make healthy food choices. Here are four ways to get nutritional analysis for your food product. Why Getting A “Nutritional Analysis” Is Important? Canned foods, Credits: pixabay According to the current federal regulations, a nutrition label is mandatory for all the products that are meant for human consumption and are offered for sale. A label like “gluten-free, low fat, high in protein” helps customers identify your food products in a better way. Nutrition labeling is important for the government to approve the product for sale on the market. In case when children or people are using a specific food product, food label with facts provides pivotal information to the consumers whether to use the food product for their specific needs. The nutritional label also helps consumers compare different brands and make an ideal and informed choice of choosing the product. What Are The Methods To Get A “Nutritional Analysis”? The various methods that are used to obtain the nutritional analysis label of your food products include the following. Laboratory analysis Nutritional analysis software Analysis from an independent company/consultant Analysis using CD-ROM programs Laboratory Analysis Lab testing, Credits: pixabay In this method, you create a sample of your food product and send it to the lab for testing. Food labs use their extensive database and food science experience to calculate precise nutrition facts for consumers. The information they provide is based on the nutrition facts of each contributing ingredient and the percentage used in your recipe.If you have a heavily processed food, a detailed lab analysis will be analyzedon how much fat is absorbed by the product during the cooking process. The cost involved is $800 per food item and you have to be prepared for that before you start this. The time taken for this process is about a month and you have to keep patiently waiting. Some of the popular food product labs are Food Lab Inc, AOAC international, Intertek, Medallion labs, Nutridata, and nutrition food labels. Nutrition Analysis Software Web-based nutritional analysis label software is an affordable way to get a nutritional analysis of your food product. If you want to launch your product quickly, this method can be an apt one as this has no time delays. In this method, you have to enter your ingredients to create your labels. The software helps to include allergen statements and you can include health claims like low fat, and include information like whether they are suitable for vegetarians and vegans. The cost involved may differ from software to software and use it wisely. Analysis from an Independent Company/Consultant Food consulting, Credits: pixabay In this method, your product will be analyzed by an independent consultant or nutritionist such as nutrizionista lodi. The cost involved is quite high, maybe several hundred dollars. You have to pay additional charges if you want labels that include details of health claims. The following are examples of nutrition label consultants. Prime Label Food Label Consultants EAS Consulting Group, LLC Food Consulting Company Carter Regulatory Group Analysis Using CD-ROM Programs This is an outdated method but is a more affordable method and time delays can be avoided. When the FDA regulations keep changing, you need to buy a new version of the software. Take-Home Message Getting a nutrition label may be a stringent process but it adds value to your food product.

Benefits of Breast Milk Breast milk has lots of energy-rich and immune components that protect your baby against infections and illness. Benefits of breast milk has lots of health benefits for mothers as well. The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months and to continue breastfeeding for at least 12 months. It not only protects your baby against infections in the initial months but helps prevent health problems like diabetes, asthma, and obesity to your baby in the later stages of their life. For mothers, breastfeeding reduces the risk of ovarian and breast cancer. Also, breastfeeding can help the uterus to contract and bleeding to arrest more quickly after delivery. Nutrients in Breast Milk The table below describes the nutrients in the mother’s milk and their vital functions.S.NoNutrients in breast milkFunctions1Proteins 60% of whey and 40% of casein 1. Helps in the development and protection of neurons in the brain. 2. IgA in breast milk protects your baby against viruses and bacteria 3. Some proteins in breast milk possess anti-inflammatory properties2Fats (Long-chain fatty acids)Helps build your baby’s nervous system and supports brain and eye development3Vitamins and mineralsHealthy growth and functions of organs4CarbohydratesMaintenance of gut health and helps increase the absorption of calcium, phosphorus, and magnesium5HormonesHelps regulate baby’s appetite and sleep patterns6EnzymesHelps in baby’s digestion and aids in the absorption of iron Seven Surprising Superpowers in A Mother’s Milk Breast milk possesses biological, physiological, and psychological benefits for both mothers and babies. Here are seven surprising superpowers in mother’s milk that you will be interested to know. Breastmilk Rise the Mother and Baby Bond A mother and a baby, Credits: pixabay Breastfeeding can stimulate mothers and baby’s brain to release a hormone called oxytocin that is responsible for keeping you and your baby happy and secure. It helps stabilize the stress and anxiety levels of a mother. Also, nursing is found to stimulate a hormone called Cholecystokinin (CCK) in mother and baby. CCK helps mother and baby to feel drowsy and comfortable. Also, this hormone helps babies to consume how much they require and helps prevent “overeating”. Breastmilk is an Immunity Booster During breastfeeding, a mother transfer antibodies to her baby which help build the baby’s immune system. The immune cells in breast milk helpsbaby’s develop defenses against various foreign invaders. Breast milk contains endorphin that helps fight pain in the body. The Composition of Breast Milk Changes Over Time Almost 200 different components are present in breast milk. Most of the nutrients in breast milk cannot be replicated in any of the formula milk. The components may vary from one feed to another and it is customized based on the needs of your baby. If a baby is born preterm, the milk contains more fat, protein, and antibodies. As babies grow, the amount of protein may decrease and the levels of other nutrients tend to change. Also, the nutritional and immunological composition of breast milk changes when a baby is sick. Each mother makes the perfect milk for her little one. Breast Milk Help Premature Babies A premature baby in an incubator, Credits: pixabay Babies who were born 33 weeks gestation and were breastfed for at least three-quarters of the time had better brain connectivity than those who did not. Premature babies who were given breast milk in the first month of their life had better growth in certain areas of their brains. Also, babies who were breastfed in the first 28 days after their birth, had positive impacts on their brain growth and development, which can increase the cognitive abilities and boosts their intelligence. Protection against SIDS Sudden Infant Death Syndrome (SIDS) is the sudden death of an infant in their sleep who is in the age group of one month to one year. The exact reason for SIDS is not well established. However, breastfeeding is one of the ways to protect babies from SIDS.   Research identified that infants who were breastfed for at least two months had reduced risks of SIDS. Breastfeeding Prevents Skin Infections A baby, Credits: pexels The pH of breastfed babies stool is lower that helps babies develop less diaper rash than others. Also breastfed babies are less likely to develop eczema than babies who are not breastfed. If a mother has acne, she can apply a bit of breast milk. The lauric acid in breast milk can help treat acne. Breastfeeding Prevents Obesity Babies who are breastfed are at a 30% reduced risk of being overweight or obese later in their life. This also has benefits against type 2 diabetes and sleep apnea. Scientists believe this is possible because children that were breastfed have larger amounts of good gut bacteria, which might influence fat storage.

Successful people have two things on their lips, “Smile and silence”. A smile can solve the problem while silence can avoid problems. How many of us remain calm in unfavorable situations to avoid problems? Being self-confident and calm in tough situations require lots of planning, patience, and maturity. Nobody would have expected that in the year 2020 there will be a Covid-19 pandemic, financial crisis, and the world would turn upside down. There is a new normal situation prevailing now and only people who are calm and remain to be confident can overcome these kinds of tough situations and stay happy.  Here are a few ways that help you become calm and self-confident. How to Remain Calm? Calmness does not come all of a sudden. It is a state of mind that you need to practice daily.Here are a few ways to remain calm. Yoga Take naps Music Go out Give time Question yourself Yoga Yoga is a proven way to remain calm and overcome anxiety and depression. Go to a yoga or meditation class for 4-5 days a week for one month. Once you are into it, gradually it can turn to be a habit. Breathing techniques can also help calm your mind and body. Take Naps When you are too much stressed and confused, take naps. Resting for some time helps your mind remain silent. After a while, you will be able to make a proper decision. Music A woman playing guitar, Credits: pixabay Music can help you stay relaxed and calm. It can rejuvenate your brain. You can prefer instrumental music too. Go Out Have a walk, go to a beach or your favorite place, and relax. Talk to your best friend, unwind your worries. Involve yourself in activities that you would love to do. It may be gardening, calm and self confident, cooking, and watching your favorite movie. Some people may prefer to do a quick workout. Give Time If you are going through a tough situation, give yourself time. Do not take any quick decisions. Accept the situation which you cannot change. Time can almost heal anything. Question Yourself Question yourself on what situation is making you feel anxious and find a way; even a little step that helps you combat anxiety. Remember that you might have handled similar situations in the past and build trust that this shall pass away. How to Stay Self-Confident? Self-confidence is when you start believing your trust, abilities, and decisions. It is vital to your health and well-being. Confidence is the key to any situation be it an interview, a discussion, or handling or going through a tough situation. Here are 5 ways to boost your self-confidence. Do not compare Engage in physical activity Accept failures Practice and perform Learn and learn Do Not Compare Do not compare your life with others. You don’t have any idea what others are going through. Comparison brings jealousy that will destroy your peace and health. Comparison ruins your confidence. Instead, focus on your abilities, develop your skills, and analyze how better you can become compared to your yesterday. Engage In Physical Activity Engaging in any form of physical activity can not only make your body better but also helps build your confidence. Make yourself your priority. Accept Failures Mindfulness, Credits: pixabay Do not underestimate your potential based on your previous results. Remember no one is perfect. Accept the failures and learn to move on. Brooding over the past brings more fears. Come out of the situation, analyze and start initiating new things. Mistakes and failures are good. Practice and Perform One important way to build your confidence is by practicing n number of times. If you have a presentation, plan it well, rehearse with your friends, and make it.  Confidence can be captured through painstaking preparation. Learn and Learn A woman learning, Credits: pixabay Confidence comes when you are equipped, ready to learn, and grow. Make use of the resources well. Enjoy the process rather than seeing the finish line. Take-Home Message Confidence and calmness are two important qualities that make you successful.

We live, compete, and want to win every moment of life. While life is not a race or a competition, to win all the time, there are situations and winners see possibilities in life where you are expected to win. It might be an examination or cracking an interview or winning a football match. While winners have true sets of attitudes, only a thin line decides whether you are a winner or a loser. Here are 10 differences between a winner and a loser. 10 Differences between a Winner and a Loser 1- Winners Are Updated The world and technology are growing in leaps and bounds. Winners are ready to excel in their chosen field, willing to learn, and refresh their abilities day by day. A loser fails to learn, and remain stagnant in a particular place. Winners plan and prepare to win. The world is ready for those who are willing to learn, change, and grow daily. 2- Winners Take Responsibility If in a meeting, a boss assigns a huge task and wants you to contribute to its completion, a winner sees the possibilities and tries to work hard. On the other hand, a loser sees it as a problem and fails to contribute and involve in the team. The Winner is always a part of the solution; losers are part of the problem. 3- Winners Are Definite A man focusing, Credits: pixabay Winners want to focus, think positive, and set goals to achieve them. They give a timeline that is realistic to achieve. A loser fails to plan and complains that things are unfavorable for him. 4- Winners Never Quit Winners are passionate about what they do and never quit, even in tough situations. “When the going gets tough, the tough get going”. Winners have a “Never give up” attitude. A loser is afraid of failures and wants to quit in the middle and run away. At the end of the tunnel, there is light, and winners are ready to see it. 5- Winners See Possibilities Possibilities, Credits: pixabay The Winner says,“It may be difficult but it is possible”. The Losers says, “It may be possible but it is too difficult.” Winners want to explore the possibilities, and are ready to see problems as “opportunities and challenges”. They are ready to come out of their comfort zone, fight, get involved enthusiastically, and win. They resist all kinds of hurdles and hardships. Losers remain in their comfort zone and wait for the opportunity and success to knock on their doors. 6- Winners Learn From The Past Winners accept failures and are ready to learn from their mistakes. They never repeat the same mistake. Winners say “I was wrong”. Losers never accept that they are wrong and say “It’s not my fault”. 7- Winners Don’t Procrastinate Multi-tasking, Credits: pixabay Winners always manage their time well and never want to postpone things. They plan in such a way that they have time for everything. They are ready to do multi-tasking, involve themselves in a team, and achieve the way it is planned. Losers always complain that they don’t have time. They postpone things and end up doing nothing. “A winner always plans and losers always have excuses”. “Winners make it happen; Losers let it happen”. 8- Winners Focus on the Bigger Picture Winners have strong values and are ready to compromise on petty things. Losers fight for the petty things and ideas, and compromise on values, leaving major and important things behind. 9- Winners Argue, Losers Fight Winners argue for the right things to be done and use soft words. Losers fight; use soft argument but hard words. Winners want to get things done, but losers want to fight and do not want to work for what they fight. “Winners want to see the gain, losers see the pain”. 10- Winners Never Compare Winners compare how better they are compared to yesterday. But a loser compares himself with others, gets jealous and fails to improve his potential.

India is known worldwide for its cricket fans. Billions of people fall head over heels in love with their favorite players and try to imbibe all their qualities and habits in themselves. Virat Kohli, the captain of the Indian cricket team, is no such exception. Kohli, who batted for 49 overs in the 3rd ODI of the series against South Africa at Cape Town, is known for his rock-solid abs and an impressive muscle definition. With the responsibility of leading the entire cricket team on his shoulders, it’s no doubt that fitness tops in the list of Virat’s priorities. Hence, to remain at his productive best, he cannot do away with eating anything and everything without moving his body. Here’s a detailed breakdown of virat kohli diet plan and workout regime for his fans and everyone else to get inspired to remain fit. Virat Kohli Diet and Workout Food and exercise equipment, Credit: Pixabay IPL 2020 is all the rage right now. It is when cricketers need to look and feel their healthiest to perform at their best. But it does not mean only rigorous workouts consisting of long training sessions and agility drills. Diet is one of the intrinsic parts of any healthy lifestyle along with other things like stress management and adequate hydration and rest. Cricketers spend their whole life perfecting their skills on the field. As many of you might be aware, Virat turned 31 this year. Recently he said that he wants to be able to give his best in the coming future. For this, he needs to be vigilant about his health and fitness status. It means not only days of hard training, but a well-balanced diet consisting of adequate amounts of proteins, carbohydrates, and fats. Virat Kohli Diet Plan A nutrition plan, Credit: Pixabay Virat used to be a hardcore non-vegetarian only a few years back. He has recently switched over to a predominantly vegetarian diet that is 90% free from all animal products. Earlier his meals consisted of egg white, salmon, chicken, and bacon. Now he relies on his superfood salad to give all the nutrition and energy he needs throughout the day. After switching over to a vegetarian diet, he has experienced a tremendous increase in his energy and performance. Additionally, he does not consume any sugar and processed foods in the form of candies, cakes, chips, crackers, etc. he prefers homemade food instead of store-bought junk. His diet mostly consists of vegan protein shakes, vegetables, and soya. He eats a lot of seasonal fruits like papaya and watermelon. His breakfast comprises gluten-free bread with nut butter. He does not consume dairy products and drinks up to 3-4 cups of green tea every day. Virat Kohli Workout Plan A workout plan, Credit: Pixabay Virat works out five days a week, giving his body two days rest in between. He builds his muscle strength and stamina through a combination of weight training and cardio exercises. Virat pays special attention to his lower body, especially legs and back. Their strength is critical to his performance. He enjoys cross-country runs and bicycle rides. His workouts typically consist of compound exercises like deadlifts, squats, burpees, and sit ups. Additionally, he also throws kickboxing in his workouts. Thus, you see that a lot of hard work goes into creating and maintaining the fitness level of leading cricketers like Virat. If you also want to attain an impressive physique like him, start out by adding some form of physical activity daily into your routine. At the same time, don’t forget the importance of earring a well-balanced diet.

Many sports involve sudden movements like running, jumping, sprinting, and twisting. Cricket is no exception. Sudden changes in the bodily directions that have to be made during this game puts cricketers at an increased risk of developing various hamstring injuries like semimembranosus. Hamstring injuries are the most common types of injuries that cricketers experience during a match. Hamstring meaning, the back of your thigh. Cricket involves players in activities like fast bowling, fielding, and running. All these movements place a huge strain on the muscles of thigh, causing it to develop injuries. Common Injuries Faced by Cricketers A person in pain, Credit: Pixabay Hamstring injuries that cause intense thigh muscle pain have been a subject of much research in sports medicine. Some injuries heal on their own with minima support, while others require intensive treatment. The increased intensity and speed of a match that especially during IPL 2020, come as a challenge to both players and their support staff. Due to this, they increase their exercise and training suddenly. They hardly get any time to adjust their bodies to the training intensity. Hence, they remain at risk of developing various lower body and back injuries. These injuries come as a challenge to both the players and their support team. It is because they take longer to heal. During the healing process, a player is strictly prohibited from indulging in any extra movement. Doing so impedes the process of healing. Why Cricketers Face Hamstring Injury? Cricketers on field, Credit: Pixabay During activities like bowling, running between wickets, and sprinting during fielding, the hamstring muscle is loaded eccentrically. This load often exceeds its limit, and as a result, muscle tears, and overstretching happen. Bowlers are constantly involved in activities that use their hamstring and knee. It leads to their overuse, and they experience hamstring pain. These injuries start out as intense pain and can take up to two weeks to heal fully. How to Prevent Hamstring Injuries? People walking, Credit: Pixabay Hamstring injuries should not be taken lightly. They need to be addressed immediately. There are ways by which it can be prevented. They include: Proper warmup and stretching before and after exercise. Addressing all muscle imbalances in the body. Strengthening muscles of the body. Applying ice compression for 15-20 minutes at regular intervals. Not exercising too quickly after the injury. How to Slowly Heal from Various Hamstring Injuries? A person in rehabilitation, Credit: Pixabay It is of utmost importance that you do not rush into the process of exercise after your injury. It would be best if you gave ample time for your body to restore and recover naturally. When you finally do feel comfortable to include strengthening exercises back into your routine, do so very slowly. Keep in mind not to indulge in any exercise that hurts the area. Consult a good physiotherapist that will guide you on how to progress with your exercises. They will also find out for you what may be causing muscle imbalances, lack of flexibility, and muscle weakness in your body. Begin by doing bodyweight exercises like bridges, lunges, squats, and deadlifts. gradually increase the resistance by adding light weights into your routine. Your initial cardio should be one that does not stress your hamstring muscle. A good option is the stationary cycle. If you’re at the gym, try a spin bike as it helps you to load your muscle eccentrically. It is critical to effective healing. If you are not a gym-goer, then you can strengthen your muscles by jogging. Start by covering small distances and gradually increase your speed as well as distances. Do not be in a rush to cover large distances at one go. You should be able to wake up the next day without feeling any soreness or stiffness in your body. Only after you feel comfortable with the above exercise should you start to introduce the physical skills necessary for cricket. Incorporating a good warmup before your training can go a long way in treating and preventing hamstring injuries.

Undoubtedly, cricketers are worshipped as idols, especially in India. Cricketers run the responsibility of representing their country internationally in a highly challenging sport. You might wonder about what a typical day in a cricketer’s life looks like. Apart from training and healthy eating, what other things might be different in them. Do they do some things differently? It’s no wonder that cricketers are always in the best of their health. Their sport demands from them perfect health in order to enable them to keep delivering their best. People often get the urge to compare themselves to their favorite cricket stars. This comparison might make some feel less than the other person. But we want you to take the comparison between your physical and a cricketer’s health positively. It should act as a learning experience and should motivate you to become the best version of yourself. What Is the Difference between Your and a Cricketer’s Health? two men running, Credit: Pixabay One of the most important indicators of a cricketer’s enhanced physical health is their physique. It differs considerably from an average person. This difference is not only limited to their external features. A cricketer’s body is well-defined with strong muscles and good stamina and strength. In contrast, an average person, due to leading a primarily sedentary lifestyle does not possess a cricketers’ physique. Let’s take a look at what other things in a cricketer’s health sets them apart from an average person. Cricketers can eat way more than you. A cricketer’s heart rate is lower than yours. A cricketer’s immunity levels are higher than yours. Cricketers have better concentration power. A cricketer never loses his motivation. 1.  Cricketers Can Eat Way More Than You Healthy food, Credit: Pixabay Cricketers engage in rigorous physical activity on a daily basis. Thus, they burn more calories throughout the day than an average person. It makes it necessary for them to consume more calories in the form of higher carbohydrates and proteins than a typical office worker. If they do not eat more, they will not be able to perform at their best. 2.  A Cricketer’s Heart Rate Is Lower Than Yours A man running, Credit: Pixabay Cricketers have lower heart rates than a normal person. It means that their cardiovascular fitness and efficiency is way higher than yours. A low resting heart rate of around 40-50 beats per minute, as opposed to 60-100 beats a minute, is a major difference between the internal mechanism of a cricketer and an average person. 3.  A Cricketer’s Immunity Levels Are Higher Than Yours A person checking temperature, Credit: Pixabay Cricketers are very less prone to developing health conditions and diseases. Regular exercise makes their immune system more strong and consequently lowers the risk of diseases like cancer and heart attack in them. In contrast, an average person doesn’t engage in much physical activity. Their immune system is not as strong as that of a cricketer. 4.  Cricketers Have Better Concentration Power A man thinking, Credit: Pixabay A cricketer’s brain function is a lot faster and more efficient than an average person’s. It is because of the regular exercise that increases the flow of oxygen into their brain. Hence, cricketers have more clarity and can focus on tasks for a lot more time. They have enhanced memory and less negative feelings of anger, anxiety, and depression. 5.  A Cricketer Never Loses His Motivation A man running, Credit: Pixabay A cricketer is filled with passion for achieving his ambitions. He never loses his motivation even if faced with setbacks and failures. In contrast, an average person may soon quit or give up when things don’t go as planned. The inner drive and confidence in a cricketer surpass any limit. Thus, we see that a cricketer’s health differs significantly from an average person’s. This difference ultimately boils down to the dramatic difference in a cricketer’s lifestyle versus an average person. But it doesn’t mean that you cannot do anything about it. Start changing your lifestyle from today by making it a healthier one and reap all the benefits of a cricketer’s health instantly!